Posts Tagged With: Food

Vegan Pesto

Vegan pesto is all about the herbs and nuts. You won’t miss the cheese.
Making pesto is not an exact science. It’s intuitive. And lucky for us- easy as pie. You can whip up a vegan pesto from any combination of herbs, nuts and oil that your little heart desires. You can use cilantro or basil. Or both. Or try a light and fresh combo of mint , basil and parsley. Choose pecans or walnuts. Or traditional pine nuts. Even hazelnuts.Dairy-free sauce never packed so much flavor.

Pesto adds a big flavor boost to all kinds of recipes. Stir it into tomato sauce  just before serving. Or plop a dollop into a bowl of Italian soup. Add a spoonful to stew. Schmear some on croutons,  gluten-free toast and grilled cornbread. It’s a fabulous base for pizza toppings.You can also add pesto to roasted potato wedges and grilled vegetables. Stir it into polenta- or spread it on wedges of broiled polenta. It dresses up rice and risotto, pasta, noodles, and even grilled tortillas. It kicks up salad dressings and hummus.

For flexitarians, pesto is a bright, herby accent for grilled salmon, shrimp, and fish.  Not to mention, egg dishes. Pesto and huevos is a match made in ovo-lacto vegetarian heaven.

So even if pesto is considered passé by some, an eighties foodie fad gone by…do we care?

How To Make A Vegan Pesto – A Recipe Template

This vegan pesto is big on taste, zero on dairy. You won’t miss the cheese, I promise. It never lasts long around here. The nuts you choose influence the taste.
2 cups, washed, loosely packed stemmed fresh herbs- basil, cilantro, parsley, mint
1/2 cup shelled pecans or walnuts
2 cloves fresh garlic
1/4 to 1/2 cup good tasting extra virgin olive oil, as needed
Sea salt, to taste
Combine the fresh herbs, nuts, and garlic in a food processor and process the mixture until it turns into a coarse meal. Slowly add extra virgin olive oil in a steady drizzle as you pulse the processor on and off. Process until it becomes a smooth, light paste. Add enough olive oil to keep it moist and spreadable. Season with sea salt, to taste.
Cover and store chilled for at least an hour to saturate the flavors. I like to pour a thin layer of extra virgin olive oil over the top to help keep it bright green.
Makes roughly a rounded cup.
Karina’s note:
Pesto can darken if heated (basil turns black) so add it to hot dishes at the very last minute if the color is important to you.
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How to Make Tofu

Ingredients

2 1/2 cups (1 lb or 450 grams) of dried soybeans, soaked 8-10 hours (or overnight)

1 1/4 gallons of water

3-4 tsp nigari or calcium sulfate

Equipment:

food processor

2 large stock pots

wooden spoon

sieve and cup or bowl OR sieve or colander lined with cheesecloth

tofu press

cheesecloth or muslin for the tofu press

ladle

1 extra bowl

thermometer
Methods/steps
Rinse and pick through the dried soybeans. Soak in plenty of water overnight or for 8-10 hours. When they are re hydrated, rinse them once more. Grind the soy beans in the food processor in 2 cup batches. Cover the beans with a little water and grind for 4-5 minutes until they are pureed and have turned white. They will have the consistency of cream of wheat.

Put half of the ground soy beans into each pot. Divide the 1 gallon of water between the pots. Bring to boil and lower to simmer for 15-20 minutes. Watch the pots carefully as it tends to boil over. There may be a lot of foam — you can remove it or stir it in. When it has simmered for 15-20 minutes turn off the heat and strain.

Ladle the liquid into the strainer with the cup or bowl under it. The ground soy beans, or okara, will collect in the strainer. Remove this to a colander lined with cheesecloth. Squeeze all of the soy milk out of the okara. Wash one of the pots, pour all of the soy milk into it and take it back to the stove top.

Using your thermometer, warm the soy milk to 180 degrees. Dissolve the nigari in 1 cup of hot water. When the soy milk reaches 180 degrees, turn off the heat. Gently add the nigari mixture and stir. Turn the heat back on and gently stir until the soy milk separates — like curds and whey. If it doesn’t separate, make a small batch of nigari (1 1/2 tsp to 1/2 cup of hot water) and add it in. Stir gently. The water will turn clear and the curds will clump.

Ladle the curds and whey into the muslin- or cheesecloth-lined tofu press. Cover the tofu with the cloth and drop in the lid. Put a 3-5 pound weight on the top (large jars of tomatoes, pitcher of water, etc.) and let it sit for 20-30 minutes. The longer its pressed, the firmer the tofu.

Remove the cloth and place the tofu into a container. Cover with water and put on a tight fitting lid. It will keep for a week; change the water every day or so that it stays fresh.
Additional Tips

Use the okara (the soy pulp) in burgers, bread or muffins.

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Chocolate Fudge Brownies

Vegan RecipesVegan recipes for South Africans

You’ll love to make these for non-vegans. They’re always amazed that something so seriously scrumptious can be egg-less and milk-less. Melt a bar of dark chocolate over the top for added richness when making them as a gift. Don’t worry about how long they keep … they tend to get eaten up quickly.

You can also use this recipe to make as a cake. Black Forest cakes are really very luxurious. Just bake this recipe in round tins (use 1½ times the amounts), trickle the cakes with kirschwasser and layer with whipped (Alpro) cream and tinned black cherries. This will knock the socks of anyone who says veganism is about deprivation!

Ingredients

Vegan chocolate brownies by Angela Tuson¾ cup white flour
2/3 cup cold water or soya milk
100g tofu
1 cup chocolate chips
1 tsp vanilla
1¾ cups sugar
Pinch salt
½ cup vegetable oil
¾ cup cocoa powder
1½ cup white flour
¾ tsp baking powder
Optional: broken up, chipped or nibbed nuts

Cooking Instructions

  • Preheat oven to 180°C/350F.
  • Whisk or puree the tofu, flour and water until smooth in a sauce pan, and whisk constantly over low heat until it thickens – about 10mins (don’t boil it).
  • Take off the heat and stir in the chocolate chips, salt, vanilla and sugar, until the chocolate chips are melted. Set aside to cool.
  • When mixture is cool, mix in the oil. It can take about 20 minutes to cool, so give it a stir and/or put it in the fridge.
  • Sift the 1½ cups of flour, the cocoa and the baking powder together. Fold in the tofu mixture until well combined and smooth.
  • Spread evenly in a greased baking pan for 35-40 minutes, or until a knife comes out clean.

Serves 30 people

Recipe supplied by Angela Tuson, East London, South Africa

VeganSA

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The China Study

The science is clear. The results are unmistakable. 

Change your diet and dramatically reduce the risk of cancer, diabetes, heart disease and obesity.

Respected nutrition and health researcher, Dr. T. Colin Campbell reveals the truth behind special interest groups, government entities and scientists that have taken Americans down a deadly path

Even today, as the low-carb craze sweeps the nation, two-thirds of adults are still obese and children are being diagnosed with Type II diabetes, typically an “adult” disease, at an alarming rate. If we’re eating healthier, why are Americans stricken with heart disease as much as we were 30 years ago?

Drawing on the project findings in rural China, but going far beyond those findings, The China Study details the connection between nutrition and heart disease, diabetes and cancer. The report also examines the source of nutritional confusion produced by powerful lobbies, government entities, and opportunistic scientists. The New York Times has recognized the study (China-Oxford-Cornell Diet and Health Project) as the “Grand Prix of epidemiology” and the “most comprehensive large study ever undertaken of the relationship between diet and the risk of developing disease.”

“After a long career in research and policy-making, I have decided to step ‘out of the system’. I have decided to disclose why Americans are so confused,” said Dr. Campbell. “As a taxpayer who foots the bill for research and health policy in America, you deserve to know that many of the common notions you have been told about food, health and disease are wrong.”

“I propose to do nothing less than redefine what we think of as good nutrition. You need to know the truth about food, and why eating the right way can save your life.”

Early in his career as a researcher with MIT and Virginia Tech, Dr. Campbell worked to promote better health by eating more meat, milk and eggs — “high-quality animal protein … It was an obvious sequel to my own life on the farm and I was happy to believe that the American diet was the best in the world.”

He later was a researcher on a project in the Philippines working with malnourished children. The project became an investigation for Dr. Campbell, as to why so many Filipino children were being diagnosed with liver cancer, predominately an adult disease. The primary goal of the project was to ensure that the children were getting as much protein as possible.

“In this project, however, I uncovered a dark secret. Children who ate the highest protein diets were the ones most likely to get liver cancer…” He began to review other reports from around the world that reflected the findings of his research in the Philippines.

Although it was “heretical to say that protein wasn’t healthy,” he started an in-depth study into the role of nutrition, especially protein, in the cause of cancer.

The research project culminated in a 20-year partnership of Cornell University, Oxford University, and the Chinese Academy of Preventive Medicine, a survey of diseases and lifestyle factors in rural China and Taiwan. More commonly known as the China Study, “this project eventually produced more than 8000 statistically significant associations between various dietary factors and disease.”

The findings? “People who ate the most animal-based foods got the most chronic disease … People who ate the most plant-based foods were the healthiest and tended to avoid chronic disease. These results could not be ignored,” said Dr. Campbell.

In The China Study, Dr. Campbell details the connection between nutrition and heart disease, diabetes, and cancer, and also its ability to reduce or reverse the risk or effects of these deadly illnesses. The China Study also examines the source of nutritional confusion produced by powerful lobbies, government entities, and irresponsible scientists.

The China Study is not a diet book. Consumers are bombarded with conflicting messages regarding health and nutrition; the market is flooded with popular titles like The Atkins Diet and The South Beach Diet. The China Study cuts through the haze of misinformation and delivers an insightful message to anyone living with cancer, diabetes, heart disease, obesity, and those concerned with the effects of aging. Additionally, he challenges the validity of these low-carb fad diets and issues a startling warning to their followers.

The China Study Site

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Forks Over Knives

Forks Over Knives – Instant New York Times Best Seller

What if one simple change could save you from heart disease, cancer, and stroke?

For decades, that question has fascinated a small circle of impassioned doctors and researchers – and now, their life-changing research is making headlines in the hit documentary Forks Over Knives. Their answer? Eat a whole-foods, plant-based diet – it could save your life.

It may overturn most of the diet advice you’ve heard – but the experts behind Forks Over Knives aren’t afraid to make waves. In his book Prevent and Reverse Heart Disease, Dr. Caldwell Esselstyn explained that eating meat, dairy, and oils injures the lining of our blood vessels, causing heart disease, heart attack, or stroke. In The China Study, Dr. Colin Campbell revealed how cancer and other diseases skyrocket when eating meat and dairy is the norm – and plummet where a traditional plant-based diet persists. And more and more experts are adding their voices to the cause: There is nothing else you can do for your health that can match the benefits of a plant-based diet.

Now, as Forks Over Knives is introducing more people than ever before to the plant-based way to health, this accessible guide provides the information you need to adopt and maintain a plant-based diet.

Features include:

  • Insights from the luminaries behind the film – Dr. Neal Barnard, Dr. John McDougall, The Engine 2 Diet author Rip Esselstyn, and many others
  • Success stories from converts to plant-based eating – like San’Dera Prude, who no longer needs to medicate her diabetes, has lost weight, and feels great!
  • The many benefits of a whole-foods, plant-based diet – for you, for animals and the environment, and for our future
  • A helpful primer on crafting a healthy diet rich in unprocessed fruits, vegetables, legumes, and whole grains, including tips on transitioning and essential kitchen tools
  • 125 recipes from 25 champions of plant-based dining – from Blueberry Oat Breakfast Muffins and Sunny Orange Yam Bisque to Garlic Rosemary Polenta and Raspberry-Pear Crisp.

Forks Over Knives

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Forks Over Knives

Forks Over Knives – Official Trailer

synopsis top burger girl Synopsis

What has happened to us? Despite the most advanced medical technology in the world, we are sicker than ever by nearly every measure.

Two out of every three of us are overweight. Cases of diabetes are exploding, especially amongst our younger population. About half of us are taking at least one prescription drug. Major medical operations have become routine, helping to drive health care costs to astronomical levels. Heart disease, cancer and stroke are the country’s three leading causes of death, even though billions are spent each year to “battle” these very conditions. Millions suffer from a host of other degenerative diseases.

Could it be there’s a single solution to all of these problems? A solution so comprehensive but so straightforward, that it’s mind-boggling that more of us haven’t taken it seriously?

FORKS OVER KNIVES examines the profound claim that most, if not all, of the degenerative diseases that afflict us can be controlled, or even reversed, by rejecting animal-based and processed foods. The major storyline in the film traces the personal journeys of a pair of pioneering researchers, Dr. T. Colin Campbell and Dr. Caldwell Esselstyn.

synopsis t colin campbell Synopsis

Dr. Campbell, a nutritional scientist at Cornell University, was concerned in the late 1960′s with producing “high quality” animal protein to bring to the poor and malnourished areas of the third world. While in the Philippines, he made a life-changing discovery: the country’s wealthier children, who were consuming relatively high amounts of animal-based foods, were much more likely to get liver cancer. Dr. Esselstyn, a top surgeon and head of the Breast Cancer Task Force at the world-renowned Cleveland Clinic, found that many of the diseases he routinely treated were virtually unknown in parts of the world where animal-based foods were rarely consumed.

These discoveries inspired Campbell and Esselstyn, who didn’t know each other yet, to conduct several groundbreaking studies. One of them took place in China and is still among the most comprehensive health-related investigations ever undertaken. Their research led synopsis t colin campbell farm Synopsis

them to a startling conclusion: degenerative diseases like heart disease, type 2 diabetes, and even several forms of cancer, could almost always be prevented – and in many cases reversed – by adopting a whole foods, plant-based diet. Despite the profound implications of their findings, their work has remained relatively unknown to the public.

The filmmakers travel with Drs. Campbell and Esselstyn on their separate but similar paths, from their childhood farms where they both produced “nature’s perfect food,” to China and Cleveland, where they explored ideas that challenged the established thinking and shook their own core beliefs.

The idea of food as medicine is put to the test. Throughout the film, cameras follow “reality patients” who have chronic conditions from heart disease to diabetes. Doctors teach these patients how to adopt a whole foods plant-based diet as the primary approach to treat their ailments – while the challenges and triumphs of their journeys are revealed.

synopsis group at dinner Synopsis

Filmmakers Discuss Forks Over Knives

FORKS OVER KNIVES

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Basic Quinoa

Basic Quinoa

Serves 4 (makes about 4 cups)

Quinoa is a complete protein containing all eight essential amino acids. It’s light and fluffy in texture but has that whole grain ability to fill people up–and if you’ve got company coming, this recipe easily doubles to serve eight people.

Ingredients
1 cup quinoa
2 cups water
1/2 teaspoon salt

Method
Rinse quinoa in a fine sieve until water runs clear, drain and transfer to a medium pot. Add water and salt and bring to a boil. Cover, reduce heat to medium low and simmer until water is absorbed, 15 to 20 minutes. Set aside off the heat for 5 minutes; uncover and fluff with a fork.

Nutrition
Per serving (about 5oz/162g-wt.): 160 calories (25 from fat), 2.5g total fat, 0g saturated fat, 0mg cholesterol, 300mg sodium, 27g total carbohydrate (3g dietary fiber, 0g sugar), 6g protein

Fresh Earth Food Store | Basic Quinoa

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Pea and Lentil Curry

Vegan Recipes Vegan recipes for South Africans

Pea and Lentil Curry

A simple curry recipe that uses the traditional Indian vegetarian food ingredients of lentils (dhal) and peas (mutter).

Ingredients

1 tsp oil
1 chopped onion
3 cloves garlic
1 Tbsp masala
1 tsp chili (optional)
1 tsp turmeric
2-3 chopped large tomatoes
1 tin tomatoes
2 Tbsp chutney
1 cup frozen peas
2 cans lentils
1 tsp salt

Cooking Instructions

  • Heat the oil and fry the onion, garlic and masala
  • Add the chili (optional), turmeric, tomatoes and chutney, and cook for 10 minutes.
  • Add the peas and lentils and salt. Mix and cover. Cook 10 minutes until the flavours combine.
  • Serve with brown rice.

Serves 2 people

Recipe supplied by Claudia Miceli, Muizenberg, Cape Town

VeganSA Directory – Indian Vegan Recipes – Pea and Lentil Curry – Dal Mutter Recipe

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